This has become a family favorite! I hope you enjoy it!
2 teaspoons canola oil
1 cup finely chopped mushrooms
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 pound lean ground beef (we use ground turkey)
1/2 cup quick cooking (non instant) oats
2 large egg whites
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
2 teaspoons finely chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon black pepper
3 garlic cloves, minced
1/4 cup tomato puree or tomato sauce
Preheat oven to 350 degrees
Heat oil in large nonstick skillet over medium heat. Add mushrooms, onion, carrot, and celery; cook, stirring, until onion is softened, about 5 minutes. Transfer to large bowl. Add remaining ingredients except tomato sauce to vegetables in bowl; mix well. Press meat loaf mixture into a 4 1/2 x 8 1/2 inch loaf pan. Bake meat loaf 30 minutes. Brush tomato sauce on top of loaf. Bake until instant-read thermometer inserted into center registers 160 for well done, 30-45 minutes longer. Let stand about 5 minutes. Cut into 8 slices Serves 4
Per serving (2 slices)
243 calories, 8 g. total fat, 59 mg Cholesterol, 421 mg sodium, 15 g. total carbs, 5 g. total sugar, 2g. fiber, 26g. protein, 35 mg calcium
Weight Watcher points plus: 6
Wednesday, March 30, 2011
How Heavy a Load Are You Hauling?
It's interesting sometimes with as much as our family travels sometimes we always see the truck weigh stations along the highway. Some are opened and some are closed. Usually more closed than open. It makes you wonder, or maybe it's me and my crazy mind, if the truckers get in the habit of those weigh stations being closed do they find themselves saying that it is ok to carry extra weight?
The same can go for people...we get so used to life and running from one place to the next that we get used to running through the drive thru's, grabbing a quick bite to eat that we feel like it is ok to carry a little extra weight.
That stinkin' thinkin' got me to the heaviest point of my life several years ago. I never believed that I was ever as overweight as I truly had gotten. I soooo could have qualified as a contestant on the Biggest Loser! Since I am being honest on this blog, I was at my heaviest right at 300 pounds!!! But I didn't dare put that information on my drivers license! I am sure, just like truck drivers, sneaking in a few extra pounds on the load wouldn't make much of a difference! But it DOES!
It limited what I could do and where I could go! It was shortening my life and my quality of life each and every day and I didn't accept that! I couldn't go on long walks with my kids, would get very winded walking through the amusement park (of course if you have ever been to Silver Dollar City and walked up some of those hills...most people get winded!) But I was slowly killing myself!
High blood pressure, diabetes and other health problems are in my family. I was, if I didn't soon take control of my life, headed towards those problems. I didn't want to go there. So when you don't want to go down a road, what do you do? You recalculate and change directions!
I used to have problems with my knees just hurting so bad by the end of the day! It was because they were having to carry a lot of weight that they were not made to carry!
I read an interesting fact: For every pound of weight that you lose, you take off four pounds of pressure off of your joints! WOW!!! Now I don't have hardly any pain at all in my knees...even when I jog for a bit. Yes...I now am able to jog some. Not any long distances yet.....but that time is coming!
I have goals in mind of some 5K's, a 10K and even a half marathon that I would like to eventually do! Does the idea of one day doing a half marathon scare me? Absolutely...but you never overcome your fears by letting them still overtake you, you overcome your fears by facing them! So now on my phone I have an app-C25K. I am waiting for a little bit warmer weather before I start. This app will help me decrease my time of doing a 5K, but also help me increase my time of jogging/running! I never thought I would ever get to the point in my life that I would look forward to exercise...but I really do look for the days that I get to go to a nearby Nature Center and hike the 2 mile trail or go to the park and walk/jog on the track.
Be encouraged! Know that changing your direction that you are traveling starts with the first step- the first step leads to the first mile- and the first mile leads to a healthier you!
P.S. The picture is of me jogging across the finish line at the 2010 Turkey Trot in the rain!
Tuesday, March 29, 2011
A simple snack
Here is a quick and easy snack recipe that I really like!
1 red delicious apple
1 granny smith apple
Cinnamon
Splenda
Core the apples. Chop into a microwave safe bowl. Sprinkle with cinnamon and Splenda. Put into the microwave for between 1 1/2 minutes-2 minutes. Check around a minute and stir the apples and check for softness.
After the apples are done and you have the extra calories or points, it is also very good to add 1/2 cup of the reduced fat/no sugar added vanilla ice cream.
If you are a weight watcher, you would only have to count the ice cream!
Enjoy
1 red delicious apple
1 granny smith apple
Cinnamon
Splenda
Core the apples. Chop into a microwave safe bowl. Sprinkle with cinnamon and Splenda. Put into the microwave for between 1 1/2 minutes-2 minutes. Check around a minute and stir the apples and check for softness.
After the apples are done and you have the extra calories or points, it is also very good to add 1/2 cup of the reduced fat/no sugar added vanilla ice cream.
If you are a weight watcher, you would only have to count the ice cream!
Enjoy
What to do when you come to a fork in the road...
Throughout this journey, you do come to forks in the road..is it worth getting up at 5:00 am to fit in an exercise before work or school? Is it worth going out on a Saturday morning to get a walk or a jog in?
I read this quote today on a friends facebook page and thought that it would fit in this blog:
You have three choices in life. Give up, Give in, or Give it your all. So remember that falling down is part of life and picking yourself up is part of living!
Should weight loss be such a difficult thing? I know in my life that weight gain wasn't ever a problem! Why isn't loosing weight just as easy? NOTHING IS LIFE WORTH HAVING IS EVER EASY! Regaining your health and your life back is worth having!
You see the numbers go down, you see the numbers stay the same and you even see the numbers go up. My friend Vicki (who happens to be my Weight Watchers Leader) has this saying she says: If you kind of do it, it kind of works. If you really do it, it really works!
I read this quote today on a friends facebook page and thought that it would fit in this blog:
You have three choices in life. Give up, Give in, or Give it your all. So remember that falling down is part of life and picking yourself up is part of living!
Should weight loss be such a difficult thing? I know in my life that weight gain wasn't ever a problem! Why isn't loosing weight just as easy? NOTHING IS LIFE WORTH HAVING IS EVER EASY! Regaining your health and your life back is worth having!
You see the numbers go down, you see the numbers stay the same and you even see the numbers go up. My friend Vicki (who happens to be my Weight Watchers Leader) has this saying she says: If you kind of do it, it kind of works. If you really do it, it really works!
What do you have to drink on this journey??
What beverage do you think of when you think of the South? More than likely, you think of a tall glass of ice cold sweet tea! When growing up in the south, we usually had sweet tea in our bottles when we were toddlers!!! It is quite the refreshing drink!! It is also the state beverage of South Carolina!
Two years and 1 month ago, I made a choice to give up my state beverage! In one of our meetings we were discussing drinks and someone had made the statement of how much they liked a certain tea from one of my personal favorite places to eat! Our leader proceeded to explain that 1 cup of this tea was close to 1000 calories!!!!! 1000 CALORIES!!! It was nothing to go eat here and have 3 or 4 cups of tea!!!! I was eating calories, plus the 3-4000 calories of tea!!! That was the day I decided to find a new favorite drink!
Do I still drink tea??? YES!!! I enjoy having ice cold tea! When we are out to eat, I get unsweet tea and sometimes will add Splenda. When I make my own tea at home, I will use decaf tea bags and add 1 flavored tea bag.
Our favorite blend right now is adding 1 bag of "Taste of Summer" tea bag to the tea bags that I am brewing. I use the regular size of tea bags and not family size.
Another favorite drink to have at our house is "Spa Water". If you are going to be on this life long journey, enjoy the simple things! We get fresh lemons, limes and an orange. We get full a pitcher of water and squeeze a lemon, a lime and orange juice in the water. Then we slice the fruit and add it into the water. Keep it in the fridge to keep it cold! It has been said that cold water actually burns calories because it cools your body temperature...so your body has to work to drink ice water!
I am not a big soda drinker. So it really isn't a challenge for me to stay away from diet sodas. Every now and then I will drink a diet soda...
You don't have to go cold turkey on anything, you can ease into changes. Don't ever put yourself where you have totally deprived yourself of anything. Because you may find yourself binging on these items later.
Quote for the day: Every improvement you make starts with the belief you can do better!
Two years and 1 month ago, I made a choice to give up my state beverage! In one of our meetings we were discussing drinks and someone had made the statement of how much they liked a certain tea from one of my personal favorite places to eat! Our leader proceeded to explain that 1 cup of this tea was close to 1000 calories!!!!! 1000 CALORIES!!! It was nothing to go eat here and have 3 or 4 cups of tea!!!! I was eating calories, plus the 3-4000 calories of tea!!! That was the day I decided to find a new favorite drink!
Do I still drink tea??? YES!!! I enjoy having ice cold tea! When we are out to eat, I get unsweet tea and sometimes will add Splenda. When I make my own tea at home, I will use decaf tea bags and add 1 flavored tea bag.
Our favorite blend right now is adding 1 bag of "Taste of Summer" tea bag to the tea bags that I am brewing. I use the regular size of tea bags and not family size.
Another favorite drink to have at our house is "Spa Water". If you are going to be on this life long journey, enjoy the simple things! We get fresh lemons, limes and an orange. We get full a pitcher of water and squeeze a lemon, a lime and orange juice in the water. Then we slice the fruit and add it into the water. Keep it in the fridge to keep it cold! It has been said that cold water actually burns calories because it cools your body temperature...so your body has to work to drink ice water!
I am not a big soda drinker. So it really isn't a challenge for me to stay away from diet sodas. Every now and then I will drink a diet soda...
You don't have to go cold turkey on anything, you can ease into changes. Don't ever put yourself where you have totally deprived yourself of anything. Because you may find yourself binging on these items later.
Quote for the day: Every improvement you make starts with the belief you can do better!
Monday, March 28, 2011
Garlic Southern Fried Chicken
Growing up in a southern family, we LOVE fried foods! We fry everything (just about). That's why I was eager to try this recipe! My family LOVED it...hope you do too!
To say I LOVE cookbooks would be an understatement! I love getting new cookbooks and this recipe happens to come from my newest one: The Biggest Loser Flavors of the World cookbook.
4 small bone-in-chicken breasts (7-8 ounces each, trimmed of skin and visible fat)
1 1/4 cups low fat buttermilk
Olive oil spray (propellant free)
2 teaspoons all-natural salt-free garlic herb seasoning (I used Mrs. Dash)
1/2 teaspoon salt, plus more to taste if desired (I didn't add any salt at all)
1 cup of all natural whole wheat panko-style bread crumbs
Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them at least once.
Preheat oven to 450 degrees. Lightly mist a medium nonstick baking sheet with spray.
In a small bowl, mix the seasoning and the salt.
Add the panko to a medium shallow bowl.
Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breast, arranging them on the baking sheet so they do not touch.
Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12-15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.
Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace of saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium
Weight Watchers points plus: 4
To say I LOVE cookbooks would be an understatement! I love getting new cookbooks and this recipe happens to come from my newest one: The Biggest Loser Flavors of the World cookbook.
4 small bone-in-chicken breasts (7-8 ounces each, trimmed of skin and visible fat)
1 1/4 cups low fat buttermilk
Olive oil spray (propellant free)
2 teaspoons all-natural salt-free garlic herb seasoning (I used Mrs. Dash)
1/2 teaspoon salt, plus more to taste if desired (I didn't add any salt at all)
1 cup of all natural whole wheat panko-style bread crumbs
Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them at least once.
Preheat oven to 450 degrees. Lightly mist a medium nonstick baking sheet with spray.
In a small bowl, mix the seasoning and the salt.
Add the panko to a medium shallow bowl.
Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breast, arranging them on the baking sheet so they do not touch.
Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12-15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.
Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace of saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium
Weight Watchers points plus: 4
Journeys
After that Turkey Trot of 2008, my desire for doing better kept going! I made a goal to do at least 2 5K's a year! I know that I may never win a medal doing these 5 K's, but every time I finish, I write all of my stats on my bib number! So each year when I complete that race, I come home and hang my bib number on the hook with my others! I am really starting to collect quite a few accomplishments over the last 3 years! My hard work is starting to pay off.
I also know that this journey doesn't have a stopping point! Most of the time when you start a journey, you plan your starting point and your ending point. But not this journey! This journey, like any other journey, has bumps in the road! You hit holidays, special events, family functions etc..that have LOTS of opportunities to set your journey back.
One thing that crosses my mind is this:" Just because you fall off the wagon, you don't need to stay and play in the mud puddles!" You pick yourself up, dust yourself off and keep going!
Should this journey of loosing weight really be taking me this long? Who knows. All I know is that this journey continues one step at a time!
Through out this blog, I will be posting some of our favorite recipes, interests, fun and hopefully encouraging things to help others along their journey!
Just remember...the journey of a lifetime starts with the first step!
Starting the Journey....
I am not actually starting the journey, this is a journey that I have been on for a few years! I am blogging this journey in hopes that it will help my friends, family and anyone else who happens to come across this to maybe help encourage them on their journey.
When I first started this journey, I had just returned from a Spring Break trip to New York City. New York City is a city where you do a lot of walking!!! So I walked all over NYC! Enjoyed myself greatly, but know now that I totally would have enjoyed myself more if I would not have been so overweight! But that is when the gears in my mind started to turn and my heart began to start to want to start this journey!
When we came home from NYC, the thoughts of how can I start doing life better was still going through my head. I had talked with one of my friends on the trip and we decided that we would encourage one another. Well after we got home from the trip and got back into our routines, we really let that kind of go to the wayside.
Within the next few days, a dear friend of mine called me and said that she had to do something, that she just couldn't handle things the way they were and wanted to know if I would go to Weight Watchers with her.
Well that is the day my journey picked up speed!!! That is when I got off the curb and started to head out for this new journey!
That was in March 2008 and in November of 2008, I walked my first 5K-Turkey Trot. I just about died!! It was rough, but I finished! I had done a 5K a few years before with some friends and survived. This Turkey Trot was different because I was different! I was so sick after the Turkey Trot was over because I do believe my body was in shock and was wondering what in the world was going on...
More coming shortly....
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